Monday Mayhem

Posted: 25th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

10 Dips

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

Power Clean (1,1,1,1,1,1,1)

Take 15 minutes to build to today’s 1RM Power Clean

Metcon

Metcon (Weight)

Every minute, on the minute, for 15 minutes:

Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM

Minute 2 – 200 Meter Run

Minute 3 – 20 Ring Dips

(modify ring dips to number that can be performed in 45 seconds or less)
*Record weight used for Power Clean.

Buy-Out

Buy Out: Lean Away Pull-Up/KB Carry (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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